Level 1

Row 5 x 500/400m Rest 2 minutes

Level 2

Row 5 x 500/400m Rest 2 minutes

All rows under 2:00

Level 3

Row 5 x 500/400m Rest 2 minutes

*All rows under 1:50

Level 4 Rx

Row 5 x 500/400m Rest 2 minutes

*all rows under 1:40

Motivation

 

Strength

Back Squat 3+ 90% TM

Front Rack Step ups 5 x 10 EMOM @25% Backsquat TM

Mobility: couch stretch 4 mins, seal stretch 3 mins